Core Workout Routines

Core workout routines focus on building the core of the body. When someone talks about core strength workouts, they refer to the muscles which are deep within the abs and back, attached to the spine and pelvis. Some of these muscles are the transversus abdominous (TVA), pelvic floor muscles, the obliques and the lats to name a few. These muscles are where most movement comes from and it's also the source of overall body stability. 'Core' muscles help to keep your body stable and balanced while you doing any activity like running, picking up your kid or lifting any weights.  So yes, they are pretty much essential.

Why you should do core workout routines

• Better performance in sports and other activities.
• Lowering risks of injury
• Sound and improved ability to work each day
• Be more flexible

The core workout routines

With an Exercise ball

Exercise	Reps	Sets
3-point core	20	3
Bicycle Crunch	20	3
Side Touches	30	3
Ball transfer Crunch	20	3
Bridge	30 sec.	4

Without an Exercise ball

Exercise	Reps	Sets
Plank	30 sec.	3
Bicycle Crunch	20	3
Side Touches	30	3
Crunches	20	3
Bridge	30 sec.	4

 

The core workout routines Exercises

3-Point Core

This exercise is done on an exercise ball, will work your entire core. It’s actually an extension of the plank exercise, however when doing a plank you are static where I this exercise you keep moving, which in this case means it’s a lot harder, but also that you will see a lot more results.

• Start by standing firmly on the floor and then place your forearms on an exercise ball.
• Now keep your upper body parallel to forearms and tuck your belly in towards your spine.
• Move your arms forward, extending them away from your body. Then, bring them back again towards the chest.

Keep your hips high throughout this whole exercise

Abdominal Crunches

Firstly lie down on your back on the floor, bend your legs (to a 90 degree angle) with your feet in the air and place your hands either behind your head or to the side of the head on your temples. Allow your elbows to spread wide apart.
Now contract your abs by raising the shoulders off the floor. Imagine trying to touch the ceiling with your chest.
Slowly lower yourself back

Bicycle Crunch

A well-known abs exercise. Begin by lying down on your back and position your hands on the back of your head.  Now raise your legs about 45 degrees of the floor.
Next is that you contract and move your left shoulder and right knee at the same time. Move them towards the center of your body until your knee and elbow touch.
Return to the beginning position and repeat the movement with other side.

Ankle Side Touches

This exercise works your core muscles on the side of your body.
Lie down on the floor, then bend your knees and place your hands at your side.
Now contract your abdominous to your maximum and raise your shoulders off the floor (couple of inches will be good enough). Now try reaching for your ankle on your left side with your left hand, return to the center and repeat same movement with the other side.
Try keeping your head in a comfortable and neutral position to avoid hyperextension or else you might land into deep trouble afterwards. So be cautious!!

Ball Transfer Crunch

For this crunch, begin by lying down on your back and hold an exercise ball between the legs with your arms stretched above your head.
At the same time, lift your legs up with the ball also raising your shoulders and arms up.
At the center grab the exercise ball with the hands and return to the beginning position with the ball.
Repeat the exercise and transfer the exercise ball back between your feet.

Bridge

This exercise works your back muscle, your butt and your upper legs.

• Lie down on the floor on your back, bend your knees and place your feet close to your butt.
• Now keep your back straight and push up your butt. Now you should be leaning on your feet and your shoulders. The rest of your body should be off the floor and straight as a plank.
• Hold this position.

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